Monday Workout: Push Press and Helen

We had two podium performances this weekend: Kim and Emma won their division, and Kendall and Taylor got 2nd place in their division!  Big congrats to all of our SuperFit East Coast Championship competitors!



“Touch and go” Shoulder to Overhead, 8 x 3 sets

Notes: Scale to Push press, 8 x 3 sets and no “touch and go” reps if necessary


Level 1

3 Rounds for Time of:

  • Run x 250m
  • Russian Kettlebell Swing (35/20) x 21
  • Ring Row x 12

Level 2


3 Rounds for Time of:

  • Run x 400m
  • Kettlebell Swing (53/35) x 21
  • Pull-up x 12

Notes: Forecast calls for some rain, but it’ll be warm on Monday. If subbing rowing for running, do 500m row each round in place of 400m run.

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6 thoughts on “Monday Workout: Push Press and Helen

  1. S2O: 65, 75, 85
    WOD: 11:23 Rx (32 sec PR)

  2. S2O: 85, 90, 95#
    WOD: 12:56 Rx (37 sec PR from best time at old gym, 5/25/12, 45 sec for this course)

  3. WOD: 10:38 but subbed 2 minutes on the airdyne (25 or so calories per round) – not sure how it compares with the airdyne but about 50 seconds faster than last time

  4. S2O: 55#

    WOD: 12:12, Rx except did 7 pull ups instead of 12 all 3 rounds. first time doing kipping pull-ups.

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